Great 2 hour run last night, absolutely knackered when I got back but the satisfaction of doing it and keeping up with the others was amazing, knees are a bit stiff this morning, so will probably have rest day today.

What - 6 miles easy, maybe a swim later if I get all my work done.Why - midweek recovery run after 3 full-on training days

Last hard day -yesterday - 5 x 4min efforts with 3 min recoveries during a 8.5 mile circuit. Despite the jogs in between each session, did a pb for that circuit of 1hr.02 mins (doesn't sound that fast but there's a killer hill at the start and it's nearly all off road and v. wet and slippery). Next goal - under an hour for that circuit!Last rest day - Saturday.

What: nothing for me today, taking an extra day or 2 off this week prior to the Worksop 1/2M on Sunday.Why: because I like to be well rested before I race.Last hard run: Last nightLast rest day: today.

Mike S,sorry to hear about one of your running club members hurting herself. Sounds like you had an excellent session. You'll definitely find that recovery from the club runs improves with time, although I always make the day after an easy one.

Raced the club handicap last night – about 6mile – and took over 2 mins off my PB but only managed 2nd place – average HR was almost 94% MHR (it hurt) - actually do my post race analysis I ran a good race, maintaining a steady HR throughout only deviating from 91% to 96%

What : Spinning session at lunch timeWhy : Have to improve my cycling for next years TRI season

What: Weights this evening. Maybe a bit of swimming or stepping if I can fit it in before the gym closes.Why: It's Wednesday.Last rest day: Yesterday. And Monday. I love my job, but sometimes it interferes SO much with my life!Last hard day: Sunday.

What: 2.5-3.5 miles recovery.Why: 5-mile tempo run last night. This was two laps of my 2.5 mile circuit, which includes a nice downhill section to start, a steep uphill ascent mid-way, another short downhill section then the remainder a steady but gentler uphill. Ran the first 2.5 miles in 16:09 but took 21 minutes to do the second circuit. Kind of negative splits in reverse! I guess it wasn't really a tempo run as I should have started slower, built up to near-10K target race pace for the middle 3 miles, then decelerated for the last mile. Oh, well.Last hard: Yesterday.Last rest: Monday.

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